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November Challenge – Day 5

By Lori|2019-10-30T19:23:04-07:00November 5th, 2019|Uncategorized|

Day 5: 30 Burpees

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Target Time | 12:00-20:00.

Today’s workout is a bodyweight triplet of 1 complex movement and 2 simple ones.
The rope climbs and squats should each take less than 1 minute to complete, while the burpees may take up to 2 minutes at the slowest.
No round should take longer than 4 minutes. If needed modify the volume and difficulty of the movements to hit this stimulus.
Reduce the rope climb reps to just one rep and/or scale the climb to 12 feet. If you can get at least one bite consistently, practice doing so for multiple reps without actually climbing up the rope. If not, scale to pull-to-stands.
Reduce burpee and squat volume as needed to complete the reps in under 2 and 1 minute respectively each round. This means that in the early rounds, you should be closer to 90 seconds and 45 seconds to account for eventual fatigue.
Move at a sustainable pace for 3 rounds. If you can continue through rounds 4 and 5, do so. If you need to slow down, pull back. And, if you feel good after 3 rounds at that pace, attempt to speed up for the last 2.

Warm-up

Line-drill warm-up | 5:00

50 feet of each:
Jog x 2
Skipping high knees
Butt kickers
Lateral shuffle/direction
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Backward bear crawl

Skill Work

Rope Climb:

EMOM 3:
1 pull-to-stand, partial rope climb, full rope climb, or legless rope climb

Metcon (Time)

5 rounds for time:
1 rope climb (15 ft) (rx+ 2)
15 burpees (rx+20)
30 air squats (rx+ 40)

20 Min CAP

Cooldown

Couch Stretch

Forearm Stretch

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